When it comes to fitness, hip mobility isn’t always the star of the show—but it should be. Whether you’re an athlete, a desk worker, or somewhere in between, your hips play a central role in how you move, feel, and function each day.
Hip mobility stretches and exercises are crucial not just for flexibility, but for pain prevention, improved performance, and better posture.
Let’s break down why hip mobility matters—and how you can start improving yours today.
Why is hip mobility so important?
The hips are one of the most powerful joints in the body. They are the bridge between your upper and lower body, affecting everything from how you walk and run to how you sit and squat. Poor hip mobility can lead to:
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Lower back pain
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Knee discomfort or injuries
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Tight hamstrings and quads
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Poor posture and movement compensations
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Reduced athletic performance
If you’ve ever struggled with stiffness after sitting for long hours, difficulty reaching full depth in squats, or unexplained tightness in your lower back, your hips could be the culprit.
Benefits of hip mobility exercises
Incorporating hip-focused stretches and movements into your daily or weekly routine can lead to:
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Better posture: Mobile hips allow your pelvis to sit in a more natural, neutral position.
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Injury prevention: When your hips move well, there’s less strain on surrounding joints.
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Improved strength and stability: Mobile joints create a strong foundation for dynamic movement.
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Increased range of motion: This means deeper squats, smoother lunges, and more fluid motion.
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Pain relief: Loosening the hips can relieve lower back and sciatic nerve pain.
The difference between flexibility and mobility
It’s important to understand that mobility is not the same as flexibility.
Flexibility refers to how far a muscle can stretch, while mobility refers to how well a joint moves through its full range of motion, often requiring both flexibility and strength.
Mobility work involves active control—moving through ranges of motion with strength and awareness—not just holding static stretches.
5 hip mobility stretches and exercises to try
Here are some beginner-friendly moves to unlock your hips:
90/90 hip stretch
Targets internal and external hip rotation. Sit on the floor with your front leg at 90 degrees and your back leg also at 90 degrees behind you. Lean forward to deepen the stretch.
World’s greatest stretch
A dynamic movement combining a lunge with spinal rotation. Great for opening up hips, hamstrings, and the thoracic spine.
Hip CARs (Controlled Articular Rotations)
These strengthen the deep muscles around your hip joint and improve active range of motion.
Glute bridges with band
Activate your glutes and open the front of your hips simultaneously. Adding a resistance band targets the hip abductors.
Pigeon pose (Yoga)
A powerful static stretch that targets the glutes and the deep hip rotators, especially effective after a workout.
Tips to get the most out of your hip mobility work
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Consistency is key. Just 5–10 minutes a day can make a huge difference.
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Breathe deeply during stretches to help release tension.
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Warm up before static stretches. Dynamic movement first helps prepare the muscles.
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Pair mobility with strength. Strong hips are mobile hips—think lunges, deadlifts, and single-leg work.
@kweenkathy These stretches are best to do when you finish your workout but you can do the adductor rock backs as a part of your dynamic warm up! I’d recommend holding the yoga poses for 5 sets of 30seconds at a time and slowly increasing the time as long as you aren’t straining to stay in the position. Happy stretching!✨ #hipopeners #hipstretch #hipstretchesforflexibility #personaltrainer #certifiedpersonaltrainer #latinafitnesswomen ♬ original sound – Kathy Elisabet
Your hips don’t lie
Your hips tell the story of how you move, sit, and live – they are even believed to hold stress and trauma. When they’re stiff or weak, your entire body compensates—and not in a good way. But with intentional hip mobility exercises and stretches, you can improve your posture, movement, and overall comfort in your body.
Whether your goal is to lift heavier, walk further, or just get through the day without aches and pains, it all starts with the hips.
Start small. Stay consistent. Your body will thank you.
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